1Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
2Shoulder External Rotation [Reactive]
- Secure a theraband at elbow height and grasp it with the hand furthest away so the band is drawn across your body.
- Bend your elbow to 90 degrees with your forearm pointing directly away from you (this is the pistol position).
- While maintaining the pistol position and step away from the theraband and return. Don’t let your hand drift across your body!
- Continue this as prescribed by your physiotherapist.